With the launch of the new Canada Food Guide last month, the old rainbow that many of us grew up with is replaced by modern photography of real food.

Half of the plate consists of fruits and vegetables, while one quarter is for protein foods and the remaining quarter is for whole grains.

The guide emphasizes eating protein from a variety of plant-based sources, such as beans, nuts and lentils, as well as choosing animal-based protein such as milk, meat and eggs. That little quarter of the plate offers a tremendous amount of variety, and for someone like me who loves a good roast beef sandwich as much as a falafel-filled pita, this new food guide highlights the way I’ve been eating for a long time.

If the new food guide has inspired you to eat more vegetables and plant-based proteins, but you’re not sure where to start, this recipe is a great jumping off point. You can roast whatever vegetables you like — broccoli, zucchini, carrots, onions, cabbage, peppers — the list goes on. I had squash and cauliflower on hand, so that’s what went into my bowl.

On the weekend, I roast plenty of veggies to have on hand for meal prep throughout the week. It doesn’t take long and the results of having them already cooked on a weeknight is a meal prep saviour. Same goes with cooked grains. I like the taste and texture of red quinoa, but brown rice, wild rice, or whole wheat couscous would also be a tasty base for this bowl.

Cans of chickpeas are always in my cupboard, and here they get tossed with loads of spices and cooked in a skillet until they are slightly crispy and ever so fragrant. I like to make a double batch of these, as they never seem to last long in my house.

It’s good to get more greens in the diet, and for me kale is in my shopping cart more often than not. Be sure to massage the kale with olive oil and lemon juice for a few minutes so those tough fibres break down — otherwise it will be like you’re chewing newspaper. If kale is not your style, you can add spinach, arugula, or chard.

The finishing touch, which must not be omitted, is the maple tahini sauce. It’s so good you’ll want to put it on everything. There may seem like plenty of prep here, but everything comes together in under 45 minutes. The dish is super healthy as it’s loaded with vegetables, fibre and protein-rich chickpeas and quinoa, and it’s packed with mega flavour. It is savoury and just a tad sweet, subtly spiced, warm and comforting, and most importantly: super satisfying for vegans and meat-eaters alike.

Curry Roasted Vegetable Bowl.Supplied photo

Curry Roasted Vegetable and Chickpea Bowls

Vegetables:

1 butternut squash, peeled and chopped into 1-inch pieces

1 head cauliflower, chopped into florets

2 Tbsp canola oil

1 tsp curry powder

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp smoked paprika

1/2 tsp salt

1/4 tsp pepper

Quinoa:

1 cup red quinoa, rinsed

2 cups vegetable broth

Chickpeas:

1 can (540 mL/19 oz) chickpeas, rinsed, drained and patted dry

1 tsp ground cumin

1 tsp garlic powder

1 tsp chili powder

1 tsp oregano

1/2 tsp turmeric

1/2 tsp salt

1/4 tsp pepper

1 Tbsp canola oil

Maple Tahini Sauce:

1/4 cup tahini

1 Tbsp pure maple syrup

Juice of 1 lemon or 2 limes

pinch of salt

Kale:

1 bunch kale, stems removed, leaves torn into pieces

juice of half a lemon

1 Tbsp olive oil

Directions:

1. Preheat the oven to 400F. Line two baking sheets with parchment paper.

2. Place the chopped squash on one baking sheet and the cauliflower on the other. Drizzle the oil onto each and sprinkle with spices, salt and pepper. Roast for 30 minutes, turning occasionally.

3. Meanwhile, place the quinoa in a medium saucepan and pour in the broth. Bring to a boil over high heat, cover, turn the heat to low and cook for 20-25 minutes until the quinoa is tender. Remove from the heat, fluff with a fork and keep covered.

4. Place the chickpeas and spices in a medium bowl, tossing well to coat. Place a large skillet over medium-high heat and pour in the canola oil. Add the chickpea mixture and cook for about 10 minutes, stirring often.

5. To prepare the tahini sauce, combine the tahini, maple syrup, citrus juice and salt in a small bowl. Whisk until smooth, adding 2 Tbsp or more of hot water to thin.

6. To prepare the kale, place the leaves in a medium bowl. Add the lemon juice and olive oil. Massage with your hands for a few minutes until the leaves soften.

This Week's Flyers

Comments

Postmedia is pleased to bring you a new commenting experience. We are committed to maintaining a lively but civil forum for discussion and encourage all readers to share their views on our articles. Comments may take up to an hour for moderation before appearing on the site. We ask you to keep your comments relevant and respectful. Visit our Community Guidelines for more information.